CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds 7 Power Cleans (135/95) 7 Burpees 200 Meter Row Each partner does 5 Rounds. Partner A does one round while partner B rests, then switch.
CrossFit Allegiance – CrossFit Happy belated Birthday Marcio! View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 mile run 600 DU 180 Wallballs Run together and split reps in any order you want. Your coaches will tell you what the 1 mile run is. Congrats to Amy for finishing 3rd in Scaled Mid Atlantic region …
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